Flounder With Dill
Delicate flounder fillets topped with a flavorful bread crumb mixture and fresh dill, served over ripe tomato slices—perfect for a light, savory meal highlighting seafood and herbs.
Ingredients
- 4 small unpeeled tomatoes, each cut into 4 slices ⓘ
- vegetable cooking spray ⓘ
- 4 (4 oz.) flounder fillets
- 1/4 cup fine dry bread crumbs
- 1 tablespoon grated Parmesan cheese ⓘ
- 1 1/2 teaspoons chopped fresh dill ⓘ
- 1/4 teaspoon salt ⓘ
- 1/8 teaspoon white pepper ⓘ
- 1/8 teaspoon ground red pepper
- 1 tablespoon margarine, melted ⓘ
- fresh dill sprigs (optional) ⓘ
Instructions
- Place tomato slices in a 13 x 9 x 2-inch baking dish coated with cooking spray. Arrange fillets on top of tomatoes.
- Combine bread crumbs, grated Parmesan cheese, chopped fresh dill, salt, white pepper, and ground red pepper in a bowl.
- Stir in melted margarine until well combined.
- Sprinkle the bread crumb mixture evenly over the fillets.
- Bake at 425°F for 13 minutes or until the fish flakes easily when tested with a fork.
- Garnish with fresh dill sprigs, if desired.
Tips & Substitutions
For a lighter option, substitute olive oil for margarine, and consider using whole wheat bread crumbs for added nutrition. You can also enhance the dish by adding lemon zest to the bread crumb mixture for extra flavor. If fresh dill is unavailable, dried dill can be used, but reduce the amount to about one teaspoon.
Serving Suggestions
This flounder dish pairs beautifully with a light salad or steamed vegetables. Consider serving it alongside a grain like quinoa or rice to create a balanced meal. For a refreshing side, a cucumber salad or a serving of Dill Shrimp Salad complements the flavors nicely.
Storage & Reheating
Store any leftover flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F for about 10 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder With Dill contains roughly 63 calories, with 3g protein, 12g carbohydrates, and 1g fat. It is an excellent source of vitamin C (143% of the Daily Value), and a good source of vitamin A and dietary fiber. Note that it is relatively high in sodium, at 562mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure they are fully thawed before cooking to ensure even cooking and proper texture. Pat them dry with a paper towel to remove excess moisture before seasoning.
What can I substitute for Parmesan cheese?
If you need a substitute for Parmesan cheese, consider using Pecorino Romano or nutritional yeast for a dairy-free option. Both alternatives will provide a similar umami flavor that enhances the dish.
Is there a way to make this dish more spicy?
To add more heat, increase the amount of ground red pepper in the bread crumb mixture. You can also serve the dish with a drizzle of hot sauce or a sprinkle of crushed red pepper flakes for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).